3 Simple, Healthy Meal Plans You Can Start Right Now
Is it possible to put together a simple and healthy meal plan? One that is not going to be complicated and hard to follow? Yes. It is possible and I will show you how. The healthy meal plans below will help you achieve your health goals while simultaneously shedding fat off your body.
Here are 3 healthy meal plans you can get started on right now.
Breakfast
Protein should be included in every meal throughout the day and breakfast is no exception. Make sure to include organic eggs, cottage cheese, raw nut butter or smoked fish as one component of your healthy breakfast. Carbohydrates should also be included in the form of oatmeal, sprouted grain bread, fruit and/or vegetables.
3 great sample breakfasts are:
Oatmeal with almond butter, topped with fresh berries and a bit of Stevia to sweeten.
2 hard boiled eggs, 1 slice sprouted grain toast and ½ grapefruit
Smoked salmon over sliced tomato and 1 green apple
Lunch
The same rules apply as breakfast. An easy way to ensure that you always have a healthy protein available for lunch is to pack leftovers from dinner the night before. Leftover hamburger, chicken legs or wild fish are all great to include in a salad or over vegetables.
3 great sample lunches are:
Baked Tilapia over sautéed spinach, green salad with chick peas (oil and vinegar as dressing) followed by ½ cup of pineapple.
Leftover chicken legs with ½ sweet potato and broccoli.
Lean hamburger over portabella mushroom and brown rice. Cooked vegetables or a green salad. 1 orange.
Dinner
You can really be creative with dinner. Look for recipes that are quick and easy and modify them with your own healthy ingredients as needed. Again, always remember to include protein and carbohydrates.
3 great sample dinners are:
Mexican salad: Ground beef over shredded lettuce and tomato, guacamole and brown rice.
Grilled Salmon over asparagus, green salad (oil and vinegar as dressing) followed by a fresh fruit salad.
Buffalo meat balls over rice pasta with sautéed broccoli.
Snacks
You never want to let your body get too hungry. Hunger often leads to binge eating of unhealthy food and makes sticking to a healthy eating regimen much more difficult. It’s important to keep snacks handy so you never experience hunger or a blood sugar low without having a healthy option nearby.
3 great snacks are:
2 Tbsp almond butter on ½ apple
Trail mix made up of walnuts, almonds, pumpkin seeds and dried fruit (no sugar added)
Cottage cheese and pineapple
Incorporate just a few of these meals into your daily eating regimen and you will see an incredible difference in your weight loss results. Following simple and healthy meal plans like these is the first step in achieving your health and fitness goals.
To get started right away on your own fat loss goals , download these Simple and Healthy Meal Plans right now.
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Hi Isabel. You said that Smart Balance is not good. What about Earth Balance? Sometimes the organic butter taste funny, like “cow bar”.
Since beginning the DSP I feel wonderful. I have lost 9 lbs in 6 weeks and believe that I’m on the path to a healthier life style.
I am motivated to keep on the DSP.
Thanks for this program.
Have you ever heard of shakeology? It is a protein shake that does not have soy, any artificial sweeteners, or anything that seems to be prohibited on the DSP.
Blue Diamond makes an unsweetened almond milk that does not include any added sugar or oils. They do have one that is sweetened so it may have something not DSP approved. I use it to make lattes and the amlond milk has such a nice flavor, it really makes a tasty latte without any syrups added.
Have you ever owned a vitamix or BlendTec Total Blender? I own the vitamix and I grind down sprouted brown rice that I get at whole foods and make sprouted rice flour that replaces flour in any recipes that would be non DSP approved because of the flour. Vitamix and Total Blenders can boil and freeze, as well as mill. You can make raw vegetable soup in 90 seconds with vegetables and hot water, or with whole fruits and a splash of water, whole fruit juices. Throw 1 cup or so of ice and the fruit juice becoems fruit sorbet. You can make raw nut butters by throwing in the nuts, a little bit of oil, and grinding it down. I made an orange “ice cream” using 1 orange, slice of green cabbage, 3 baby carrots, and small slice of yellow squash. Add a small amount of stevia (instead of organic cane sugar), and 1-1.5 cups of ice, it will blend into an orange julius tasting drink or orange creamscicle, yet there is no dairy. The veggies break down to the point that the fruit overpowers the veggies and you wouldnt know they were in there.
What flours do you recommend if we are not using whole whear flour? The suggestion of the Ezekiel is good, the expense of that bread is HIGH…………
Where do you get sprouted bread? I haaven’t heard of Ezekial bread.
Leila, Earth Balance contains soy, which is something I do not recommend eating.
I cook with extra virgin olive oil, why do not recommend it for cooking
Check out the section about Cooking with Fats in the DSP manual for an in-depth explanation as to why I don’t recommend cooking with olive oil.
I just ordered your books and can’t wait to try the plan. I walk/jogg 15-20 miles per week but cannot lose weight. I am a type 2 diabetic. I thought my inability to lose weight was because of the diabetes. I never heard that sweetners could hinder weight loss until I saw your video. I use 12-14 packs of Equal per day, plus I drink 1-2 diet sodas. Recently, my doctor noticed jauntice in my eyes, which could be caused by toxic overload of the liver. Could this be caused by too much sweetners? If so, would Stevia be ok to use in such quantities?
im pure vegiterian even can’t eat eggs.can u suggest me other diet plan 4me?
What if you are vegetarian? Are beans and rice and burritos without meat okay ?
I haven’t started the plan yet, even though I purchased the download version over a month ago, I am taking my time and reading all the information which is very useful. I have a library dedicated to weight loss and I must say that this program seems to be the one that makes the most sense to me. It’s easy, it’s wholesome and you can eat carbs. I can live with that. What I really want you to know Isabelle is that I absolutely love that you didn’t sell us the book and forget about us. The video you just posted was motivational and I love that you actually respond to the questions posted for the DSP.
That in itself is a small miracle these days.
Thank you, Thank you, Thank you. Looking forward to starting the DSP.
Sorry Isabel, I spelled your name wrong!
Isabel, i know you state soy products are bad for you, but i think i remember that soy sauce is O.K. because it has been fermented, can you confirm that as i have been using it now and again as flavoring and salad dressing.
I just read the first comment that states that Smart Balance is not good to use. Why is that? Isn’t it an non hydrogenated butter. My household uses this product all the time as we thought it was better than butter or margarine.
My second question is how can I purchase books for the DSP if I do not want to or can not do the download version of DSP. Because being on the computer for a long period of time causes pain in my shoulders. Thanks Isabel, for your help.
I am looking forward to great results on this plan!
Kathy, Bragg’s Aminos is much better to use than soy sauce
I’m loving the plan. I’ve been losing weight since I’ve had my baby but I’m still pretty heavy. My weight is 225 and my husband is around 450. How much should we eat? The calculations and don’t go up high enough for us?
Thanks for your help.
L
Where can I buy Breads made with:
Sprouts, Rice, Spelt, Millet & Quinoa.
I do not find these breads at Wal-Mart.
Carlton
What about the fat in Bacon – It was on the Mao Clinic diet?
whats in whole wheat bread thats not good to eat?
Carlton, you’re not going to find “breads made with: sprouts, rice, spelt, millet & quinoa in Wal-Mart. There’s a bread called Ezekiel, that is sold in the frozen bread section of Publix. If not Whole Foods or Fresh Markets have other kinds of breads that meet your standards.
I have started on the 14 day jump start meal plan and I am doing great with this. My concern is that in 3 weeks I am headed for France for almost 3 weeks and I don’t want to totally reverse everything that I have done. Any suggestions for me during my travels? Thanks
Hi Isabel! After reading all the above comments, I did not see a reply to the asking: (1) Are you saying NO to drinking soy milk? Is it because it is processed? (2) Are you saying NO/YES to drinking almond milk? Ahead of time, thanks for your reply!
When you say to eliminate all wheat and milk for 2 weeks, does that include sprouted grain bread and pure almond milk?
what are your thoughts about instant oatmeal? I typically have instant oatmeal, and throw bran and pecans or walnuts in for protein, at breakfast. Is oatmeal on your ‘good carbs’ or ‘bad carbs’ list? I oatmeal in your healthy meals, but wasn’t sure if the instant type was equivalent.
I would stay away from instant oatmeal – there are a lot of things added to it to make it instant. Plus, I don’t recommend using a microwave. I love oatmeal, so this is how I make mine: http://www.thedietsolutionprogram.com/content/2010/05/isabels-oatmeal-concoction/
Yes it does, JP.
Arne, I don’t recommend drinking soy milk. If you are making your own almond milk, it’s absolutely fine to drink. I wouldn’t suggest consuming the almond milk you can buy in stores though – most contain sugar.
Isabel – what is wrong with using a microwave? Is it just for cooking oatmeal that you don’t like to use it, or do you have something against microwaves in general?
Cindy, I am anti-microwaves in general. When you “cook” your food in the microwave, you damage the molecular structure of the food, making it unrecognizable to your body. Eliminating the use of a microwave (or at least greatly reducing it) will have a positive effect on your health and your ability to lose weight.
Sharon, it may be difficult to eat only DSP-approved foods while you are traveling, but it’s not impossible. Just try to pick foods that are closest to DSP foods. You could also bring some raw nuts and other snacks for in between meals – this will make it easier to stay on track.
HI ISABEL
IS THIS DIET GOOD FOR DIABETICS?
Helen, this is great for diabetics! My dad has diabetes and has greatly improved his health since following the DSP.
I have found that most grocery stores carry Ezekiel breads in the frozen section, usually in a small area devoted to health foods and organic foods.
if i cook veg, chicken or fish with vegetable oil is it alright to have it ?
When cooking, you should only use coconut oil or organic butter. At low heats, extra virgin olive oil is okay.